Roman Reigns Diet Plan and Workout Routine

Roman Reigns Workout Routine and Diet Plan!

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Roman Reigns, born Leati Joseph “Joe” Anoa’i on May 25, 1985, in Pensacola, Florida, has solidified his position as a genuine superstar in professional wrestling since his rise to prominence in WWE in 2014. 

With an imposing stature at six-foot-three and weighing 264 pounds of dense muscle, Reigns strikes fear into his opponents. Hailing from a family deeply rooted in the wrestling industry, Reigns has inherited a legacy of wrestling excellence. 

His father and uncle are seasoned ring veterans, and his Samoan heritage connects him to a lineage of prominent wrestlers, including the legendary Dwayne “The Rock” Johnson.

Before his wrestling career, Roman Reigns excelled in football. He had a successful high school career, earning the title of defensive player of the year in his senior year. 

Roman Reigns Diet Plan and Workout Routine
via roman reigns instagram

He continued his football journey at the Georgia Institute of Technology, playing for the Yellow Jackets Football team. In 2006, he received recognition as an All-Atlantic Coast Conference player.

Although Roman Reigns was not selected to play in the NFL in 2006, he persevered and signed with the Minnesota Vikings the following year. 

Unfortunately, his football aspirations were interrupted when he was diagnosed with leukaemia and released by the team. 

Undeterred, he joined the Edmonton Eskimos in the Canadian Football League (CFL) in 2008. However, his football career ended when he was released later that year.

In 2010 Roman Reigns transitioned to professional wrestling by signing a contract with WWE. He made his television debut in August of that year, initially performing under Roman Leakee. 

In 2012, during the rebranding of WWE’s developmental territory FCW to NXT, he emerged with the new moniker Roman Reigns, portraying a villainous character.

By 2014, Roman Reigns had ascended to the main event scene, headlining shows and captivating audiences with his in-ring prowess. 

That year, he challenged John Cena for the WWE Heavyweight title but was unsuccessful in capturing the championship. 

However, the following year proved to be a breakthrough for Reigns, as he defeated Triple H to claim the heavyweight title for the first time.

roman reigns vs brock lesnar
via roman reigns instagram

As of this article’s publication, Roman Reigns has accumulated an impressive six WWE heavyweight title reigns, solidifying his status as one of the top stars in the industry. 

His dominant presence and captivating performances have firmly established him as a force to be reckoned with in professional wrestling.

Roman Reigns Diet and Nutrition Plan

Roman Reigns understands the importance of a well-rounded diet to support his intense training and maintain his impressive physique.

With a focus on high protein intake, Reigns ensures he consumes enough calories to sustain his 264-pound structure and promote muscle growth. His daily diet consists of approximately 1,200 calories derived from protein sources.

To maintain a balanced macronutrient ratio, Roman follows a diet breakdown of 40% protein, 40% carbs, and 20% fat. With a daily caloric intake of around 3,500 calories, he spreads his meals evenly throughout the day, typically consuming six meals with a three-hour interval between each.

Due to his medical history with leukaemia, Roman is cautious about his protein choices and avoids certain types of proteins, such as crab, red meat, and shellfish. 

Instead, he opts for protein-rich foods commonly found in bodybuilding diets. This includes lean meats like chicken, wild-caught fish, and selected cuts of red meat. 

Additionally, he incorporates bacon and sausages into his protein sources. Recognizing the significance of carbohydrates for energy and nutrient uptake, Roman includes a variety of vegetables in his diet. 

He incorporates nutrient-dense carbohydrates from sources like sweet potatoes, broccoli, spinach, asparagus, and cauliflower. 

These vegetables provide the necessary fuel for his body and facilitate insulin release, promoting the transport of nutrients into his muscle cells.

In terms of healthy fats, Roman incorporates them into his diet through options such as avocadoes, walnuts, almonds, coconut oil, and almond butter. These sources of fats contribute to his overall nutrition profile and support various bodily functions.

By adhering to this balanced and carefully selected diet, Roman Reigns ensures that he provides his body with the necessary nutrients and fuel to sustain his rigorous training regimen and maintain his impressive physique.

Roman Reigns Meal Plan 

roman reigns diet chart
via roman reigns instagram

Here is a breakdown of Roman Reigns’ typical daily meal plan:


  • Six fried eggs
  • Oatmeal with blueberries and milk

Mid-Morning Snack

  • Four sausages
  • Two rashers of bacon
  • Two pieces of whole wheat toast

Post-Workout Meal

Whey isolates protein shakes containing 35 grams of protein, 6 grams of BCAAs, and 4 grams of glutamine. Roman adds a banana, along with coconut oil and almond butter.


  • Three-quarters of a pound of chicken
  • Green salad with French dressing

Mid-Afternoon Snack

Whey isolates protein shakes containing 35 grams of protein, 6 grams of BCAAs, and 4 grams of glutamine. Roman adds a banana, along with coconut oil and almond butter.


  • Three-quarters of a pound of grilled steak
  • Rice
  • Avocado

Roman Reigns’ meal plan emphasizes protein-rich sources like eggs, chicken, and steak to support muscle growth and recovery. 

He incorporates carbohydrates through oatmeal, rice, and whole wheat toast to provide energy for his training and daily activities. 

roman reigns wwe
via roman reigns instagram

Additionally, Roman includes healthy fats from sources such as avocado, coconut oil, and almond butter to support overall nutrition and promote optimal bodily functions.

This meal plan showcases the balance between protein, carbohydrates, and fats that Roman follows to fuel his intense workouts and maintain his muscular physique. 

It highlights his focus on quality protein sources, nutrient-dense carbohydrates, and healthy fats to support his fitness goals and overall well-being.

Roman Reigns Workout Routine

roman reigns workout
via roman reigns instagram

Roman Reigns follows a comprehensive workout routine to maintain his strength and physique. 

Here is an overview of his training program:


Squat5 Sets, 12-20 Reps
Leg Press4 Sets, 12-20 Reps
Walking Lunge4 Sets, 12-20 Reps
Stiff-Leg Deadlift4 Sets, 12-20 Reps
Seated Leg Curl4 Sets, 12-20 Reps


Deadlift5 Sets, 12-20 Reps
Bent-Over Barbell Row4 Sets, 12-20 Reps
T-Bar Row4 Sets, 12-20 Reps
One-Arm Dumbbell Row4 Sets, 12-20 Reps
Barbell Curl4 Sets, 12-20 Reps
Seated Alternate Dumbbell Curl4 Sets, 12-20 Reps
Cambered-Bar Preacher Curl4 Sets, 12-20 Reps
Standing Cable Curl4 Sets, 12-20 Reps
Military Press4 Sets, 12-20 Reps
Seated Dumbbell Press4 Sets, 12-20 Reps
Front Dumbbell Press4 Sets, 12-20 Reps


Leg Extension5 Sets, 12-20 Reps
Front Squat5 Sets, 12-20 Reps
Hack Squat5 Sets, 12-20 Reps
Standing Leg Curl5 Sets, 12-20 Reps
Lying Leg Curl5 Sets, 12-20 Reps


Decline Dumbbell Press5 Sets, 12-20 Reps
Lying Cambered-Bar Extension5 Sets, 12-20 Reps
Machine Dips3 Sets of 12 Reps
Seated Cambered-Bar Extension4 Sets, 12-20 Reps
Incline Dumbbell Press4 Sets, 12 Reps
Decline Barbell Press4 Sets, 12-20 Reps
Incline Dumbbell Fly4 Sets, 12-20 Reps


Leg Extension5 Sets, 12-20 Reps
Front Squat5 Sets, 12-20 Reps
Hack Squat4 Sets, 12-20 Reps
Standing Leg Curl4 Sets, 12-20 Reps
Lying Leg Curl4 Sets, 12-20 Reps

To target specific muscle groups, Roman Reigns incorporates compound exercises, such as squats, deadlifts, presses, and isolation exercises. This workout routine focuses on building strength and muscle mass throughout his body.

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